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Slow Down the Aging Process
Richard Collins, MD
Susan Buckley, RDN, CDE
Nutrition Manager
South Denver Cardiology Assoc.
Is There A Fountain Of Youth?
No such thing as “anti-aging Aging is inevitable CAN accelerate or decelerate aging What you eat can have a powerful
effect on how you age Along with exercise, avoiding toxins,
reducing stress and getting quality sleep
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Healthy Aging
Aging is a lifelong process
Aging successfully doesn’t mean you have to reach a magic number – 90, 100 or beyond
Aging successfully is keeping your health and maintaining functions such as taking care of yourself, being able to drive and living independently
Healthy Aging According to the Centers for Disease
Control and Prevention, in 1907 only 3 million people in Americawere over the age of 65
There are now more Americans age 65 and older than at any other time in U.S. history.
According to a new Census Bureau report, there were 40.3 million people age 65 and older on April 1, 2010, up 5.3% from 35 million in 2000 (and just 3.1 million in 1900)
According to US Census Bureau, in 2050 about 834,000 Americans will be at least 100 years old!
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Healthy Aging
Genes play a role in how long you’ll live as well
But may not be as large a role as you think!
Swedish study on twins who were raised in same household vs different household
Longevity differences are about 25-35% genetic and 65-75% environmental!
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Healthy Aging
Some of the most compelling findings on diet and aging come from research of long-lived people around the world
Eating habits of 2 cultures – the European countries that border the Mediterranean Sea and the Okinawans of Japan offer lessons on how to dine well and live longer
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Healthy Aging
More people in Okinawa reach 100 than anywhere else on earth
Okinawans average life expectancy – 81 (highest on earth)
Typical menus in both Okinawa and the Mediterranean include lots of fruits, vegetables, and legumes
Limited dairy and red meat
Healthy fats
Healthy Aging
Some foods and beverages contain powerful substances called phytonutrients that some researchers believe are capable of unlocking the key to longevity
Phytonutrients are members of the antioxidant family
Antioxidants gobble up free radicals Free radicals are oxygen molecules that
play a role in onset of heart disease, cancer, Alzheimer’s, etc
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Healthy Aging
Many longevity experts agree that free radicals are the main culprit involved in damaging our bodies as we age
Free Radicals
Free radicals are oxygen molecules with one or more unpaired electrons
Some have an extra electron or more than one extra electron without a partner
Some are missing one or more electrons
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Free Radicals
Oxygen molecules zip around in the body trying to steal an electron from, or donate an electron to, another molecule to satisfy or neutralize its charge
Once it does that – the other molecule becomes a free radical in turn
Cascade of free radicals . . .
Free radicals highly reactive – damage from this process called oxidation or oxidative stress
Cause tremendous damage to the body
Free Radicals
Free radicals damage DNA Experts say DNA in each cell in body
can take a damaging hit from free radicals 104 times a day!
Oxidized cholesterol – cause plaque Damage structure and function of
tissues Cause everything from wrinkles to
heart disease
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Free Radicals
Fortunately – body has built-in system for neutralizing free radicals so they cause less damage
Apple
Think of cells throughout
body like apple slices
Free Radicals
We get old because we fall apart, cell by cell.
One way to look at ageing is to think of it as rusting or oxidizing, a damaging process.
The free radicals that oxidize our body's molecules include fats, heavy metals and numerous other chemical compounds we breathe, eat and drink.
If free radicals reach the DNA of our cells, the damage is cumulative and significant.
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Antioxidants
Free radical damage – oxidation
Antioxidants – “against oxidation”
Antioxidants circulate in body and break chain reactions of free radicals robbing or donating electrons to or from other molecules
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Antioxidants
Antioxidants offer up their own electrons to the roving bands of free radicals
When dietary antioxidants give up electrons – they don’t become free radicals themselves – they remain harmless
Antioxidants
Body needs antioxidants ALL DAY LONG
Important to take in antioxidants continually
Antioxidants: Vitamins A, C, E, and minerals that support body’s antioxidant enzymes
Plant chemicals phytochemicals Important that they come from
FOODS!
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Antioxidants
Supplements are supplemental to the diet
Haven’t identified everything in fruits and vegetables
Hundreds of compounds in fruits/vegetables/whole grains
Classic example: Large Finnish study male smokers who took beta-carotene supplements (vitamin A precursor) actually increased their risk for lung cancer
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Antioxidants
Inexplicable synergy of Mother Nature’s antioxidants that are naturally found in food
Sum is larger than their individual parts
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Add Up Your Antioxidants
Fruits and Vegetables have an ORAC score
ORAC – Oxygen radical absorbency capacity
Indicates a food’s ability to neutralize cell-damaging free radicals in a test tube or lab measurement
Preliminary research indicates may act same way in our bodies
ORACs
Federal government estimates Americans consume 4,000 to 5,000 ORAC units per day
Equal to 2 ½ servings of fruits/vegetables
Research estimates people need 12,000 to 13,000 daily ORAC units to effectively squelch free radicals!
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ORAC Studies
Antioxidant power of blood raised 25% after consuming 1 ½ cups strawberries, 1 ¾ cup cooked spinach
2 glasses red wine daily - 30% increase in total plasma antioxidant capacity
Cardiac study – 6 oz pomegranate juice each day for 1 year – 130% increase in total antioxidant status as well as decrease in blood pressure
4 cups black tea for 4 weeks – increased antioxidants by 33%
ORACS
Beans, small red dry ¼ cup 9,378 Blueberry, wild ½ cup 6,314 Red wine 6 oz 4,585 Prunes ¼ cup 3,646 Artichoke hearts, ½ cup 3,592 Cloves ½ tsp 3,144 Green tea 1 cup 2,951 Turmeric ½ tsp 1,593
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Okinawa study
7 servings of fruits/vegetables each day
7 servings grains – rice, wheat noodles
2 servings of soy
Fish several times per week
Minimal meat and dairy foods
Practice – 80% full
Eating mindfully, daily ritual
Calorie Restriction
Studies also starting to show that just cutting back on calories may reduce number of free radicals that your body churns out and help you live longer
Body produces free radicals as part of the digestion process
In nature, smaller animals live longer Weight loss lessens inflammatory
markers - CRP
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Calorie Restriction
As we age, calorie needs drop
As we age body loses lean body mass (muscle) – metabolism lowers
Easier to gain weight – extra weight increases chances of developing heart disease, diabetes, high blood pressure, etc
Imperative to pack diet with nutrient dense foods: vegetables, fruits, whole grains
Increase protein
Limit less-healthy treats “empty calories”
Inflammation
Another factor of aging is chronic inflammation
The “Evil Twins” of aging: oxidative stress and chronic inflammation
Food can be either pro-inflammatory or anti-inflammatory
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Inflammation
When inflammation is an on-going process in the body, it can lead to disease
Many illnesses – including heart disease, many cancers and Alzheimer’s disease –are influenced in large part by chronic inflammation
Immune system becomes off balance and persists unnecessarily in its efforts to repair the body and repel pathogens
Inflammation
Prolonged inflammatory process results in damage to healthy tissue
Stress, lack of exercise, genetic predisposition and other lifestyle factors can all promote inflammation
Poor diet is the main contributor
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Anti-inflammatory food guide pyramid
www.drweil.com
Healthy sweets – sparingly: dried fruit, dark chocolate, fruit sorbet
Red wine: optional, no more than 1-2 glasses per day (1 for women, 2 for men)
Supplements: daily multivitamins
Tea: 2-4 glasses/day
Healthy herbs and spices: unlimited
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Anti-inflammatory food guide pyramid
Other Protein: 1-2 servings/weekanimal protein
Cooked Asian Mushrooms: Unlimited Whole soy foods: 1-2 servings per day Fish and Seafood: 2-6 servings per
week Healthy Fats: 5-7 servings per day Whole grains: 3-5 servings per day Pasta: 2-3 servings per week
Anti-inflammatory food guide pyramid
Beans and legumes: 1-2 servings per day
Vegetables: 4-5 servings per day
Fruits: 2-4 servings per day
Water: throughout day
SERVING of vegetable is ½ cup cooked or 1 cup raw or 6 oz vegetable juice
SERVING of fruit: 1 medium piece or 1 cup (berries, grapes, etc.) or 6 oz juice or 2 tablespoons dried fruit
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Omega-3-Fats
Maintain cell membranes so they are effective barriers – allow water and nutrients in and keeping toxins out
Protect skin against sun damage Anti-inflammatory! Oily fish Sardines Flaxseed Walnuts Seniors who eat fish at
least once a week may cut Alzheimer’s risk in 1/2
Balance of Omega 6 to Omega 3
Body requires both – both are polyunsaturated fats
Must be provided by the diet Both are related to inflammation Diet that minimizes inflammation will
help reduce aging changes in our skin Should be consumed in a ratio of 4:1
Omega 6 to Omega 3 to control inflammation
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Omega 6
Pro-inflammatory in high amounts
Plentiful in diet
Especially in processed foods
Corn oil, safflower oil, sunflower oil, soybean, cottonseed oil peanut oil
Salad dressings, bread, crackers, cookies, etc
Need to decrease intake. Currently ratio of Omega 6 to Omega 3 is about 20:1
Should be ratio of 4:1
Fish Oil Supplements
Two omega-3 fatty acids –eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) found to help lower triglycerides, reduce blood clotting and decrease inflammation
AHA: healthy people should get about 1 gram per day of EPA and DHA
High triglycerides: 2-4 grams per day (under care of health care provider)
Fish oil supplements – quality matters Omacor/Lovaza – prescription fish oils
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Menu for Staying Young
Choose foods that are anti-inflammatory and rich in antioxidants
Focus on plants: fruits and vegetables contain a wide range of healthy antioxidants and anti-inflammatory compounds
Studies: people who eat diets high in fruits/vegetables – lower risk of heart disease, high blood pressure, cancer, diabetes, plus better memory and eyesight
Vegetables/Fruits
Aim for a variety of colorful produce
Fill at least 1/2 of your plate with vegetables and fruits
Choose a rainbow of colors: dark leafy greens (kale/spinach), deep yellow and orange (sweet potatoes, yellow bell peppers), red (tomatoes, strawberries) and blue and purple (grapes and blueberries)
Enjoy at least 5-8 servings per day
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Vegetables/Fruits
What does 8 servings a day look like?
Breakfast: 6 oz. low-sodium V-8 and an orange
Lunch: 2 cups salad and an apple Snack: 1 cup baby carrots/cherry
tomatoes Dinner: 1 cup broccoli
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Choose the Right Fats
Eating good fat is important for health
Essential fatty acids
Fat-soluble vitamins A, D, E, & K
Reduce saturated fats found in animal foods
Steer clear of trans fats (found in margarine and processed foods)
Choose the Right Fats
Get omega-3 fats in foods like fatty fish (salmon, trout, sardines, herring, tuna), flaxseed, and walnuts
Fats that are good for the heart as well as the brain: nuts, avocado, seeds, EVOO
Fats in fish can help reduce risk of dementia and Alzheimer’s disease
Both Okinawan and Mediterranean diets contain high levels of omega-3s
Aim for 2-3 servings of oily fish per week
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Choose the Right Fats
Use EVOO or almond or walnut oil to make salad dressings
For neutral flavor use expeller-pressed, organic canola oil
Avoid most margarine, vegetable shortening, all partially hydrogenated
Include nuts, avocado, nut butters, salmon, sardines, herring, trout
Hold the Sugar!
Baked goods and white bread, white pasta, crackers and sugary drinks score high on the glycemic index (GI)
Body quickly digests high-GI foods and converts them to sugar – triggers insulin release – upping risk of diabetes and other age-related conditions
Sugars cause chemical reactions in body that promote inflammation!
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Hold the Sugar
Advanced glycation end products or AGEs
AGE – created when blood sugar – glucose – becomes attached to proteins
Becomes glycated
Changes structure and function of protein
Causes proteins to cross-link with each other
Contributes to wrinkles, brown spots
Hold the Sugar
AGEs linked to cataracts
Damage cartilage in joints
Osteoarthritis
Arteries stiffen – heart disease
Cause cells in immune system to release chemicals that initiate inflammation
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Choose the Right Carbs
1200 calories – <120 grams carbs 1500 calories – <150 grams carbs 2000 calories – <200 grams carbs Majority from whole grains (not whole wheat
flour products) like brown rice, quinoa, barley, oats, corn, beans, winter squash and sweet potatoes
Reduce bread, chips, pretzels, crackers Cook pasta al dente and eat in moderation Avoid products make with HFCS
Choose the Right Protein
1200 calories – 60 to 80 grams/day
1500 calories – 75 to 100 grams/day
2000 calories – 80 to 120 grams/day
Less if you have liver or kidney problems or autoimmune disease
Decrease animal protein, except fish
Eat more vegetable protein – beans, soy beans
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Choose the Right Fiber
25 to 40 grams per day
Eat fruit – especially berries – vegetables, beans/legumes and whole grains
Blueberries improved
recall & coordination
in Tufts animal research
Whole-grain cereals with
at least 5 grams fiber per serving
The Right Phytonutrients
To get maximum natural protection against age-related diseases eat a variety of fruits and vegetables
Choose from all part of the color spectrum: berries, tomatoes, orange and yellow fruit, dark leafy greens
Choose organic whenever possible Environmental Working Group: “the
dirty dozen”
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The Right Phytonutrients
Eat cruciferous – cabbage family –vegetables regularly: cabbage, broccoli, cauliflower, Brussels sprouts
Include soy foods in diet
Drink tea – especially green and white
If you drink alcohol, use red wine preferentially: 1-2 glasses per day
Enjoy plain dark chocolate in moderation: 70% cocoa content
Pomegranate juice
Pomegranate has previously been linked to the prevention of heart disease and stress relief but now researchers from the Probelte Bio Labatory in Spain have found that the fruit juice also slows down the natural oxidation ('wear and tear') of DNA.
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Free Radicals
During the study, scientists used a potent new type of pomegranate extract including the skin, pith and seeds of the fruit.
The 60 participants were asked to take the extract for 30 days in the form of a pill.
The results found a significant decrease in a marker associated with cell damage, that disrupts brain, muscle, liver and kidney functions, as well as causing ageing.
Green Tea
Green tea has all sorts of health benefits including the ability to quell inflammation with its strong antioxidants.
Chronic inflammation has a part in diabetes and other diseases.
In addition, researchers have found that green tea can inhibit oxidative stress and the potential inflammation that might result from it.
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Olive Oil
Studies have shown that olive oil's strong antioxidants may help prevent age-related diseases.
In addition, the low rates of heart disease and cancer on the Greek island of Crete are attributed in large part to olive oil's monounsaturated fats.
Fish
Studies have even shown that people who eat loads of fish live longer.
One study of middle-aged American men found that those who ate fish two to three times per week boasted a 40 percent lower mortality rate than those who did not.
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Orange Colored
Orange veggies such as carrots, pumpkin and squash are packed with alpha-carotene.
Studies show that people whose blood levels measured highest for alpha-carotene were least likely to die of cancer, heart disease or any other cause over an 18-year period.
The Right Supplements
If you are not eating oily fish at least twice a week: 1-2 grams fish oil (EPA + DHA)
MV/M for your age/sex
Vitamin C: 500 mg per day
Vitamin E: 400 IU mixed tocopherols
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The Right Supplements
Vitamin D3 – get levels checked. 1,000-5,000 IU per day
CoQ 10 – 60-200 mg per day. Powerful antioxidant.
If you are not regularly eating ginger and turmeric consider taking in supplemental form
Turmeric may reduce incidence of Alzheimer’s disease.Protects against brain oxidation
Sleep
Skin cells divide during the night, replenishing collagen and repairing the day’s damage
Sleep regulates hormones that suppress appetite and metabolize fat
Research Columbia University: 6 hours or less a night – 23% more likely to be obese than people who slept 7-9 hours
5 hours or less – 50% more likely 4 hours or less – 73% more likely
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The Mediterranean Diet
Not a diet but a lifestyle Never breakfast without fruit No meal without vegetables Walk to buy fresh, whole foods Colorful foods, anti-oxidants Complex carbohydrates, whole grains,
beans, legumes, nuts Animal protein, less than 13 oz/week Fish 4.5-15 oz per week
Okinawa Diet
Not a diet but a lifestyle Food from the sea – fish, sea vegetables,
seaweed 7 servings of fruits/vegetables each day 7 servings grains – rice, wheat noodles 2 servings of soy Minimal meat and dairy foods Practice – 80% full Eating mindfully, daily ritual
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Real Age Test
Are you biologically younger, older, or the same age as your calendar age? Take the free RealAge Test.
Predicts a person’s true biological age
Based on 136 factors including diet, fitness, routine, social life and stress, etc.
Take the test at realage.com
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Real Age
Activity Years Reduced Walk 30 min 1.6 Eat 1 oz nuts 3.3 men
4.4 women Drink 8 oz tomato juice 1 Take an aspirin 2.2 Eat 1 oz of cocoa 1.2
based dark chocolate
Aging Healthfully
Aging can add richness to life
Aging brings wisdom, depth of character, focus on what is truly important in life
To age gracefully . . . Let nature take its course while doing everything in your power to delay onset of age-related disease
We want to adapt to changes that time brings and to arrive at old age with minimal deficits and discomforts
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Let’s Get Cooking!
